Home Gym User Manual

Strength Training

Frequency: 3 days per week (M-W-F)

Time: 45-60 minutes

This program is designed to emphasize overall strength development. This is an advanced

routine to be used only after you have progressed from the advanced general conditioning

routine and only after you have perfected your exercise techniques. Work each set to near

exhaustion. If you can perform more than 5 to 8 reps, you should increase your resistance 5 lbs

and decrease your reps to 5. Rest 60–120 seconds between each set and exercise. Focus on

proper form. Tighten the muscle before you move, squeeze the muscle as you move, cramp the

muscle at the point of full contraction, and resist the movement as you lower the weight. Move

slowly on each rep. Use a pace that would allow you to stop the movement instantly at any

point in the rep. Count two seconds up and four seconds down and work to fatigue during each

set.

Body Part Exercise Sets Reps

Chest Bench Press 2-4 5-8

Decline Bench Press 2-4 5-8

Shoulders Seated Shoulder Press 2-4 5-8

Crossover Seated Rear Deltoid Row 2-4 5-8

Front Shoulder Raise 2-4 5-8

Day 1

Body Part Exercise Sets Reps

Back Seated Lat Row 2-4 5-8

Narrow Pulldowns 2-4 5-8

Arms Standing Biceps Curl 2-4 5-8

Standing Wrist Curl 2-4 5-8

Triceps Pushdown 2-4 5-8

Lying Triceps Extension 2-4 5-8

Day 2

Body Part Exercise Sets Reps

Legs Leg Press 2-4 5-8

Leg Extension 2-4 5-8

Standing Leg Kickback 2-4 5-8

Seated Calf Raise 2-4 5-8

Trunk Seated Low Back Extension 2-4 5-8

Seated Resisted Abdominal Crunch 2-4 5-8

Day 3

Workouts

Owner’s Manual